“Tabata This”
Complete 40 intervals of 20 seconds of work followed by 10 seconds of rest where the first eight intervals are squats, the second eight intervals are rowing, the third eight intervals are pull-ups, the fourth eight intervals are sit-ups, and finally, the last eight intervals are pushups. There is a one-minute rotation break between exercises.
Each exercise is scored by the lowest number of repetitions (calories on the rower) in each of the eight intervals. During the one minute rotation break, the clock is not stopped, but kept running.
This workout is scored by the total score from each of the five exercises.
Compare results to June 23, 2009.
workout courtesy of crossfit.com
then, for time:
run one mile
Compare results to November 7, 2012.
15, 3,2,9,3 sub strict pull up medium band. Run will have to wait as i am running later than usual. 🙂
–Scores–
Derek B.: 352, 6:18 (sub: db pushup, 2/3x run)
Cole M.: 366, 3:28 (sub: 2/3x run)
Jon H.: 341, 8:03
Christine S.: 325, 7:55
Brian T.: 341, 7:11
Matt H.: 335, 7:36
Borja G.: 382, 7:37
Michael F.: 430, 8:39
Judy G.: 240, 8:36
Teal B.: 247, 6:59 (sub: jump to pull-up, 2/3x run)
Christine F.: 259, 8:29 (sub: jumping pull-up)
Sara R.: 230, 7:49 (sub: jump to pull-up, lunge)
Melissa S.: 230, 9:15 (sub: jump to pull-up)
Keena S.: 336, 3:00 (sub: jump to pull-up, 1/3x run)
Katie K.: 277, 8:01 (sub: jump to pull-up)
Joe T.: 410, 6;45
Julie G.: 234, 7:04 (sub: jump to pull-up)
Kate H.: 261, 10:26 (sub: jumping pull-up)
Neil A.: 334, 10:26 (sub: row)
Matthew W.: 411, 6:11 (sub: 2/3x run)
Yoshi S.: 395, 9:52
Set S.: 277, 10:03 (sub: jumping pull-up)
Cristian D.: 305, 8:06
Rebekka E.: 310, 8:42
Roselena R.: 299, 10:12
Will L.: 322, 8:43
Johnny A.: 302, 9:27 (sub: jump to pull-up)
Bill G.: 363, 6:34 (sub: superman, row)
Adrian P.: 345, 7:33
Ralph B.: 362, 8:12
Drew P.: 366, 6:49 (sub: row)
Kevin M.: 286, 7:42 (sub: jump to pull-up)
Dave R.: 406, 8:23
Michael B.: 150, 6:23 (sub: strict bodyrow, plank, 2/3x run)
Rob K. 361
Diana D.: 280, 7:07 (sub: jump to pull-up, 2/3x run)
Melody F.: 530, 8:39 (sub: squat, box jump, 20″, sit-up, box jump, 20″, sit-up)
Chris C.: 589 (sub: hollow rocks, arch rocks)
Chris H.: 411, 8:41
Brian W.: 300, 8:43 (sub: strict bodyrow)
Eric M.: 393, 7:08
David S.: 404, 6:38
Seth R.: 352, 8:33
Shawn C.: 345
Mark L.: 462, 8:04 (sub: 2/3x run)
Steve M.: 344, 6:33.5 (sub: 1600m run)
John P.: 444, 6:18
Sean F.: 443, 7:20
Robert W.: 344, 6:40 (sub: legs only row/row, 2/3x run)
Rocio Q.: 280, 8:19 (sub: jumping pull-up)
Diane N.: 289, 2:32 (sub: jumping pull-up, 5′ max plank)
Brett B.: 403, 8:00
Jamie T.: 275, 8:07 (sub: 2/3x run)
Marcel S.: 172, 8:15
Walt C.: 377, 7:52 (sub: jumping pull-up)
Mark Co.: 376, 7:45
Stephen K.: 376, 7:00
Graham G.: 337, 7:48
Jim D.: 280, 9:15 (sub: jump to pull-up)
Josh M.: 449, 7:24
Krishnan S.: 329, 6:59
CJ D.: 329, 4:30 (sub: 5′ max plank hold)
Dave K.: 392, 7:10
Joanna T.: 232, 8:25 (sub: jumping pull-up)
Jeremy M.: 355, 8:00
Francisco L.: 226, 9:17
Hi coach! Two corrections to today’s scores. I had 355 reps in part one and Borja and I’s times are reversed (I.e., he finished at 7:36 and I at 7:37). Thx
Mayra C otb tabata version 41. I had some treadmill/metric conversion issues so let’s just say I ran for ~7:50